Your teachers couldn’t get you to stop chatting in class, and your parents grounded you for maxing out the phone bill month after month. So what’s keeping you from talking during your workout?

If you can’t hold a conversation while exercising, you’re working out too hard. The “talk test” is as simple as that, and it’s a tool you can use anywhere, anytime. Don’t let its simplicity fool you: This test is a scientifically recognized tool for determining exercise intensity without the use of specialized equipment or monitors.

The general guidelines for using the talk test are:

You should be able to sing during a low-intensity workout (like walking)

You should be able to talk comfortably during a moderate-intensity workout (like jogging)

During a high-intensity workout (like running) you can barely talk at all

If you can’t pass the talk test, you need to slow down. And remember: If you have to slow down, make your workout longer so you can keep your total calorie burn high. In due time, you’ll be talking up a storm while you cross the finish line at your first marathon!